Cardiovascular Fitness

Improving Health Through Increased Cardio Endurance

Oct 4, 2009 Mary Lake

Increased cardiovascular fitness improves physical and psychological health through cardio workouts, fitness components and reaching the target heart rate.

Cardiovascular fitness or cardiorespiratory endurance is an essential component of an exercise plan geared to improving overall health and fitness. Increased cardiovascular fitness improves muscular endurance, allowing the body to sustain activities over a period of time by providing oxygen rich blood to the cells, lungs, heart and vascular system.

Improving Cardiovascular Fitness and Cardio Workouts

Specific exercise plans aimed at improving cardiorespiratory endurance are referred to as cardio workouts and contain three specific components:

• Regular implementation – Cardio workout plans require a three to five day a week commitment. Alternate days may be used for rest and recovery or additional workout plans such as strength training. However, mild cardiovascular exercise (such as walking) can be performed daily if it does not put strain on the skeletal or muscular system.
• Maintained intensity levels – Effective cardio workouts require the target heart rate is reached for a predetermined amount of time based on fitness level and results desired.
• Specific duration – Fitness plans aimed to improve the overall function of the cardiovascular system should be no shorter than 20 minutes in duration. Longer workouts will result in increased cardiorespiratory endurance.

Prior to starting any fitness program, a physician should be consulted and physical performed. This physical assessment will provide information regarding the body's overall health, potential health problems and areas where cardio workouts and strength training can be used to minimize future health risks.

Health Benefits of Cardiovascular Fitness

Cardiovascular fitness and cardio workouts are typically associated with increased cardiovascular health and weigh loss. However, there are other advantages, such as:

• Increased mood and decreased stress – Exercise releases “feel good” chemicals into the bloodstream resulting in an increased sense of well-being, decreased stress and decreased risk of depression.
• Increased immune system and energy level – Increased cardiovascular health not only impacts the heart, lungs and vascular system. It also increases the efficiency of the immune system and increases energy levels throughout the day.
• Improves sleep quality – Sitting at a desk or computer all day can make getting a restful night’s sleep difficult. Adding even 15 minutes of cardio can result in a higher quality of sleep and reduce insomnia.
• Decreases “bad” cholesterol – Regular exercise can decrease blood pressure and triglyceride levels (or bad cholesterol) that lead to blockages of the circulatory system caused by plaque.

Cardiovascular Fitness Exercises

Cardio workouts typically render images of working out at the gym on the treadmill or elliptical. However, cardiovascular (CV) fitness exercises or aerobic exercise relates to any physical activity that meets the criteria mentioned above and achieves maintaining the target heart rate. Cardio workouts can include, but are not limited to:

• Running, walking, jogging or hiking
• Biking
• Spinning
• Swimming
• Basketball
• Rollerblading or roller-skating

The Target Heart Rate

The target heart rate determines the initial level of fitness of an individual and serves as a measure of progress of cardio endurance. To determine the appropriate individual target heart rate, subtract 220 minus your current age. Multiply this result by 50% and 85% to determine the low and high range.

The primary focus of any cardiovascular workout and fitness program is to achieve and maintain a target heart rate for at least 20 minutes. However, maintaining this pace may not be possible during the beginning stages of working out. Instead, use this measure as a goal to achieve to eventually reach maximum cardiovascular health.

Cardiovascular Fitness and Overall Health

Unless limitations are set by a physician, increased cardiovascular fitness can benefit anyone regardless of age or current physical shape. Improving fitness levels starts with creating a cardio workout plan for the home or at the gym, and following the plan on a regular schedule. The end result will be improved cardiorespiratory fitness, increased function of the heart, lungs and vascular system, increased metabolism, weight loss and increased psychological and physical well-being.

Sources:

• Hatfield, Heather. “Kick It Up With Cardio Exercise.” 1 Dec. 2005. WebMD. 4 Oct 2009 <http://www.webmd.com/fitness-exercise/guide/kick-up-with-cardio-exercise>
• “Physical Activity and Cardiovascular Health Fact Sheet.” 5 Oct. 2009. American Heart Association. 4 Oct. 2009 <http://www.americanheart.org/presenter.jhtml?identifier=820>

The copyright of the article Cardiovascular Fitness in Fitness is owned by Mary Lake. Permission to republish Cardiovascular Fitness in print or online must be granted by the author in writing.

Cardiovascular Fitness